Recipes

Baked Tilapia

Name: Baked Tilapia
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Ingredients: 0.75 cup extra virgin olive oil; 4 tablespoons tomato paste; 1 teaspoon garlic powder; 0.5 teaspoon dried oregano; 0.25 teaspoon salt; 0.125 teaspoon ground black pepper; 4 (4 ounce) fillets tilapia; 1 large onion, sliced; 1 green bell pepper, thinly sliced; 4 tablespoons butter

4.1

(233)

178 Reviews

11 Photos

A simple and quick way to prepare the very affordable and versatile tilapia. Recipe could also be used for any mild-flavored firm-fleshed white fish fillets, or even chicken.

Recipe by Tiny Poem

Updated on July 14, 2022

11

Prep Time:

20 mins

Cook Time:

20 mins

Total Time:

40 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

¾ cup extra virgin olive oil
4 tablespoons tomato paste
1 teaspoon garlic powder
½ teaspoon dried oregano
¼ teaspoon salt
⅛ teaspoon ground black pepper
4 (4 ounce) fillets tilapia
1 large onion, sliced
1 green bell pepper, thinly sliced
4 tablespoons butter

Directions

Preheat oven to 350 degrees F (175 degrees C). Coat bottom of a medium baking dish with about 1/4 cup olive oil.
In a small bowl, blend remaining olive oil, tomato paste, garlic powder, oregano, salt and pepper.
Arrange tilapia fillets in the prepared baking dish, skin side up. With a spatula, spread the olive oil and tomato paste mixture over the tilapia, heaping the majority in the centers of the fillets. Arrange onion and green pepper slices on and around the fillets.
Bake in the preheated oven 15 minutes, until fish is easily flaked with a fork. Remove from heat, top each fillet with 1 tablespoon butter, and set oven to broil. Broil 5 to 7 minutes, until butter is melted and lightly brown.

Nutrition Facts (per serving)

629	Calories
55g	Fat
9g	Carbs
25g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 629
% Daily Value *
Total Fat 55g	71%
Saturated Fat 14g	68%
Cholesterol 72mg	24%
Sodium 408mg	18%
Total Carbohydrate 9g	3%
Dietary Fiber 2g	7%
Total Sugars 5g
Protein 25g
Vitamin C 32mg	160%
Calcium 60mg	5%
Iron 1mg	6%
Potassium 743mg	16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.